4-Week Powerlifting Program
(Intermediate) with Accessories
This 4-week powerlifting program is designed for an intermediate lifter. It includes RPE-
based training, two days of squatting, four days of bench press, and two days of deadlifts per
week. The program also incorporates secondary movements like pause tempo squats and
variations to improve leg drive for the bench press and improve grip strength for the
deadlift. Accessory lifts are included for muscle building and powerlifting carryover.
**Week 1 - Day 1**
Exercise Sets Reps RPE Additional
Notes
Squat 4 6 RPE 7-8 Focus on form
(Primary) and control.
Pause Tempo 3 6 RPE 7 Slow descent,
Squat 3-second pause
(Secondary) at the bottom.
Bench Press 4 8 RPE 7 Focus on strong
(Leg Drive leg drive.
Focus)
Lunges 3 12 RPE 7 Focus on depth
(Accessory) and control.
Hamstring 3 12 RPE 7 Focus on full
Curls contraction and
(Accessory) controlled
movement.
**Week 1 - Day 2**
Exercise Sets Reps RPE Additional
Notes
Pause Deadlift 3 5 RPE 8 Pause at knee
level for 2
seconds.
Deadlift 4 3 RPE 7 Rest 15 seconds
Backdowns between
(Cluster Reps) clusters.
Bench Press 4 5 RPE 8 Focus on pause
(Paused) at the bottom.
Romanian 4 8 RPE 7 Focus on the
Deadlifts posterior chain.
(Accessory)
Grip Work - 3 30 sec RPE 8 Increase grip
Farmers Walk endurance.
**Week 1 - Day 3**
Exercise Sets Reps RPE Additional
Notes
Pause Tempo 3 6 RPE 7 Same as Day 1.
Squat
(Secondary)
Squat 4 6 RPE 8 Slight increase
(Primary) in load.
Bench Press 4 8 RPE 7 Maintain leg
(Leg Drive) drive focus.
Glute Bridges 3 12 RPE 7 Focus on glute
(Accessory) engagement.
Leg Press 3 12 RPE 7 Work on leg
(Accessory) strength.
**Week 1 - Day 4**
Exercise Sets Reps RPE Additional
Notes
Pause Deadlift 4 3 RPE 8 Increase
intensity
slightly.
Deadlift 4 3 RPE 7 3 reps, rest 15
Backdowns seconds.
(Cluster Reps)
Bench Press 4 8 RPE 7 Increase weight
(Leg Drive slightly.
Focus)
Overhead Press 4 8 RPE 7 Focus on strict
(Accessory) pressing form.
Triceps 3 12 RPE 7 Focus on
Pushdowns triceps
(Accessory) development.
